12 science-backed ways to lower (or regulate) blood sugar levels

From restless.co.uk

Maintaining normal blood sugar levels can help to prevent or delay serious, long-term health conditions, including heart disease, diabetes, and prediabetes.

Blood sugar levels are affected by various factors, including how active and hydrated you are, meal size, and sleep. Luckily, this means it’s usually possible to manage blood sugar levels by making small lifestyle changes.

With this in mind, here are 12 science-backed, natural ways to help lower (and regulate) blood sugar levels.

Note: If you’re diabetic or are concerned about your blood sugar levels, it’s important to always speak to your GP before making any changes to your diet and lifestyle.

Why is it important to maintain healthy blood sugar levels?

We all need a certain amount of sugar (or glucose) in our blood to provide our cells with energy. However, having too much sugar in your blood over time can be dangerous for your health.

Symptoms of high blood sugar include weight loss, fatigue, blurred vision, feeling very thirsty, and needing to urinate a lot. If left untreated, high blood sugar can damage blood vessels, nerves, tissues, and organs. It can also put you at risk of health conditions like heart disease, kidney disease, diabetes, and other related conditions, like diabetic retinopathy (eye damage).

High blood sugar occurs when the body doesn’t have enough insulin (the hormone that helps blood sugar enter cells so it can be used for energy), or if your body can’t use insulin properly.

High blood sugar is common for people with diabetes. Other conditions, such as Cushing’s syndrome, pancreatic diseases, and polycystic ovary syndrome (PCOS), can also cause high blood sugar levels.

Additional causes and risk factors for developing high blood sugar include stress, trauma, surgery, infections, certain medications, being inactive or overweight, and/or eating too much sugary or starchy foods.

12 science-backed ways to lower (or regulate) blood sugar levels

Maintaining healthy blood sugar levels is important for health. And the good news is that various science-backed lifestyle changes can help.

We’ll cover a few of these below…

1. Practise portion control

Practising portion control can be useful for regulating calorie intake and maintaining a healthy weight.

This is important because research shows that weight management can promote healthy blood sugar levels and has been linked to a reduced risk of type 2 diabetes. Practising portion control can also help prevent blood sugar spikes.

Check out our article, 9 tips to prevent overeating and encourage portion control, for more information.

2. Add foods rich in chromium and magnesium to your diet

Research has linked high blood sugar levels and diabetes to micronutrient deficiencies, including magnesium and chromium.

Chromium is involved in carbohydrate and fat metabolism, and research suggests it can support blood sugar regulation as a result. Examples of chromium-rich foods include broccoli, liver, seafood, potatoes, and whole grain products.

Magnesium has also been shown to help regulate blood sugar levels. Magnesium-rich diets are linked with a significantly reduced risk of diabetes. Meanwhile, low magnesium levels may contribute to insulin resistance and decreased glucose tolerance in people with diabetes.

Examples of magnesium-rich foods include dark leafy greens, tuna, whole grains, squash, and pumpkin seeds. Our article, Magnesium – what it is and why it’s important, has more information.

3. Manage your carbohydrate intake

Carbohydrate intake significantly influences blood sugar levels. This is because the body breaks down carbohydrates into sugars (mainly glucose), which insulin stores and uses for energy.

However, when you eat lots of carbohydrates or have insulin function problems, this process sometimes fails, which can cause blood glucose levels to rise.

As a result, for some people (particularly diabetics), regulating carbohydrate intake can help to keep blood sugar under control. For example, studies have found that low-carb diets can reduce blood sugar levels and prevent spikes.

For inspiration, you might find it helpful to read our article: 8 tasty and filling low-carb meals.

Note: It’s important to recognise that low-carb and no-carb diets aren’t the same. You can still eat carbohydrates when monitoring blood sugar levels, and some carbohydrates contain essential vitamins, minerals, and fibre, which are a key part of a healthy, balanced diet. Steps like prioritising whole grains over processed grains and refined carbs can help lower blood sugar levels, too.

4. Choose foods with a low glycaemic index

The glycaemic index (GI) of food measures how quickly carbohydrates are broken down during digestion and the rate at which your body absorbs them. Both of these factors affect how quickly your blood sugar levels rise.

High-GI foods are broken down by the body quickly and cause rapid increases in blood sugar levels. Examples include chips, white bread, pizza, crisps, and cereals (unless they’re whole grain).

On the other hand, low and medium-GI foods take longer for the body to break down and cause a more gradual rise in blood sugar. As a result, studies have found that low and medium-GI foods can help regulate blood sugar levels and prevent spikes.

Examples of low- to moderate-GI foods include barley, bulgur, oats, beans, unsweetened Greek yoghurt, lentils, and wholewheat pasta. Check out these low-GI dinner recipes from BBC Good Food for inspiration.

Other research suggests that eating enough protein and healthy fats can reduce blood sugar spikes after a meal.

Check out our article, Low glycaemic (GI) diet – what is it and are the benefits?, to find out more about how you can work low GI foods into your diet.

5. Add more fibre to your diet

Research has found that eating a high-fibre diet can be an effective way to regulate blood sugar levels. Unlike most carbohydrates, fibre isn’t broken down by insulin into sugar molecules but passes through the body undigested.

As a result, studies suggest that increasing your daily dietary fibre intake by two servings of wholegrain products could lower your risk of developing type 2 diabetes by as much as 21%.

Examples of high-fibre foods include apples, blueberries, lentils, beans, nuts, oats, brown rice, and quinoa. For more ideas, check out our article: 10 easy ways to add more fibre to your diet.

6. Stay hydrated

For some people, keeping blood sugar levels within a healthy range could be as simple as drinking enough water.

As well as preventing dehydration, drinking water helps your kidneys flush out excess sugar through urine.

This scientific review found that people who drank more water had a lower risk of developing diabetes.

For advice, you might like to read our articles: 10 tips for staying hydrated and why it’s important and 9 healthy and hydrating alternatives to water.

7. Add more probiotic-rich foods to your diet

Probiotics are friendly bacteria that live in our guts – and they have impressive health benefits.

Research has revealed that eating probiotics may reduce insulin resistance in people with type 2 diabetes. Studies have also found that blood sugar level improvement is more notable in people who eat various types of probiotics for at least eight weeks. So, where possible, it’s worth incorporating a range of probiotic foods into your diet.

Examples of probiotic-rich foods include fermented foods like kefir, yoghurt, tempeh, and kimchi. For more inspiration, check out our article: 8 fermented foods for gut health. Or, for further information about probiotics, read our article: What’s the difference between probiotics and prebiotics?

8. Exercise regularly

Research has revealed that regular exercise can help improve insulin sensitivity. This means that body cells can use sugar in the bloodstream more effectively.

During exercise, blood flow increases, which also raises the rate at which glucose is delivered to muscles. The more strenuous the workout, the longer your blood sugar levels will be affected. According to the American Diabetes Association, physical activity can lower blood sugar for up to 24 hours or more after a workout by making your body more sensitive to insulin.

If you haven’t yet found an exercise or activity you love, our fitness and exercise section is full of ideas – from running and cycling to yoga and Tai Chi. Or, why not book a fitness class on Rest Less Events? There’s a huge range, with everything from functional strength to Pilates.

Alternatively, experts recommend adding so-called ‘exercise snacks’ (a few minutes of exercise every 30 minutes) into your daily routine. This has been shown to lower blood sugar levels and help prevent build-up caused by sitting. Recommended exercises include walking and bodyweight resistance exercises like squats or lunges.

Note: While exercise can help lower blood sugar, it can affect people’s blood sugar levels differently, depending on their health and the type of exercise.

If you have diabetes, you’ll need to take steps to control your blood sugar levels during a workout to make sure that they don’t drop too low or rise too high.

These steps include checking your blood sugar levels before a workout (a healthy target range before you begin is 4-7mmol/l), during a workout (every 30 minutes or so), and after. You can find out more about blood sugar levels and exercise on the Diabetes UK website.

9. Take steps to manage stress

Research has found that stress can affect blood sugar levels. This is because when we’re stressed, our bodies release the hormones glucagon and cortisol, both of which can cause blood sugar levels to rise.

For example, this study found that stress-relieving activities like exercise, meditation, and general relaxation lowered blood sugar levels.

If you struggle with stress, you might find it helpful to read our articles: 9 simple stress-relieving activities and 7 tips for coping with stress and anxiety.

10. Get good quality sleep

Getting enough quality sleep is important for overall health. Scientific research has revealed that poor sleeping habits and a lack of quality rest can affect blood sugar levels and insulin sensitivity, and increase the risk of developing type 2 diabetes.

Other research has found that sleep deprivation raises levels of the stress hormone cortisol, which plays an essential role in blood sugar regulation.

Our sleep and fatigue section is full of advice on improving sleep quality, from how the circadian rhythm works to finding the right mattress. 

11. Take steps to maintain a healthy weight

Maintaining a moderate weight promotes healthy blood sugar levels and can lower the risk of diabetes.

For example, research has found that even a 5% reduction in body weight can improve blood sugar regulation and reduce the need for diabetes medication.

Our diet and nutrition section has many healthy eating tips, such as 15 quick and easy diet swaps for a healthier lifestyle.

12. Consider eating healthy snacks more frequently

Studies suggest spreading food intake throughout the day may help to avoid blood sugar levels becoming too high or too low.

For example, several studies have revealed that eating smaller, more frequent meals can improve insulin sensitivity and lower blood sugar.

Final thoughts…

Maintaining healthy blood sugar levels is important for reducing our risk of health conditions like diabetes, heart disease, and kidney disease.

Luckily, research has shown that various lifestyle changes can significantly impact blood sugar levels.

You might like to read our article on type 2 diabetes, or head over to our general health and diet and nutrition sections for more healthy lifestyle tips. If you’re concerned about your blood sugar levels, it’s important to seek advice from your GP.

https://restless.co.uk/health/healthy-body/science-backed-ways-to-lower-or-regulate-blood-sugar-levels/?utm_source=trigger&utm_medium=email&utm_campaign=eml_trig_food_drink_retarget&utm_content=eml_trig_eng_food_and_drink_retarget_dynamic_ads_25-08-07 

Can Eating Your Food in the ‘Wrong’ Order Spike Your Blood Sugar? Here’s What Dietitians Say

From eatingwell.com

Switching things up could be the ticket to better blood sugar 

• Eating vegetables and protein before carbohydrates can reduce post-meal blood sugar spikes.
• It works by slowing digestion and stimulating the release of blood sugar–regulating hormones.
• This may benefit everyone, but is especially helpful for people with diabetes or prediabetes.

You sit down to dinner and face a plate with grilled chicken, roasted broccoli and a side of rice. Most of us dig in without thinking twice about which food we reach for first. But maybe we should. “Studies show that the order in which foods are eaten during a meal can influence post-meal blood sugar levels,” says Grace Phelan, M.S. “Research suggests that eating non-starchy vegetables first, followed by protein and fat, and saving carbohydrates for last can help reduce post-meal blood sugar spikes compared with eating carbohydrates first.” 

The concept is known as “food sequencing,” and the science to back it up is compelling. For instance, one recent study found that people with type 2 diabetes experienced a 44% reduction in post-meal blood sugar spikes when they ate the carbohydrates in their meals last compared to when they ate the same meals with carbs first.

While switching up the order of your foods is no substitute for a balanced eating plan or blood sugar–lowering medication, it is a simple, research-backed tool that can help keep your blood sugar steadier throughout the day.

                                                                                       Credit:  Getty Images. EatingWell Design

The Best Order to Eat Your Food for Better Blood Sugar

Start with Vegetables

When it comes to food sequencing, non-starchy vegetables are your best opening act. Think salads, roasted broccoli, sautéed green beans or a handful of raw veggies. Non-starchy vegetables aren’t just low in carbohydrates. They are rich in fibre, which helps slow digestion and carbohydrate absorption, says Phelan. “Eating them earlier in a meal can help moderate blood sugar by creating a slower, more gradual rise in glucose,” she explains. 

Eat Protein and Fat Next

After you’ve finished your vegetables, move on to the protein and fat components of your meal. Think chicken, fish, tofu, eggs or cheese. Protein and fat slow stomach emptying, which means glucose from the carbohydrate you’ll eat later may enter your bloodstream more gradually rather than all at once. This, in turn, can blunt blood sugar spikes, says Avery Zenker, RD. 

These foods also stimulate GLP-1, a gut hormone that improves insulin secretion and further slows digestion. GLP-1 is the same hormone that medications like Ozempic and Wegovy are designed to mimic. So, it helps suppress appetite, too. 

Finish with Carbs

Saving carbohydrate-rich foods—such as bread, rice, pasta, potatoes and fruit—for the end of a meal allows the fibre, protein and fat you’ve already eaten to act as a buffer. “Instead of getting a quick rush of carbs that quickly pass through the stomach and into the small intestine, the sugar takes its time to travel through the stomach before it’s absorbed,” says Zenker. 

One study found that when people with prediabetes ate protein and veggies before carbs, or veggies alone before carbs, they experienced post-meal reductions in blood glucose spikes by as much as 40%. Research shows that front-loading with protein and veggies may benefit healthy individuals, too. “This strategy may [potentially] also be helpful for other health conditions related to insulin resistance, such as metabolic syndrome and cardiovascular disease,” says Zenker.

Of course, not every meal can be neatly separated into components—and that’s OK. Mixed dishes like stir-fries and grain bowls still offer benefits when they include a balance of vegetables, protein and fiber-rich carbs. Starting with a side salad or a veggie-based appetizer before a mixed meal is a practical way to put food sequencing into action. As Phelan puts it, “This doesn’t need to be perfect—simply starting meals with fiber- and protein-rich foods can make a real difference.”

Other Blood Sugar–Friendly Tips

• Walk After Meals: A brief 10-minute walk right after eating is one of the easiest ways to lower your post-meal blood sugar. When your muscles are working, they absorb glucose without needing as much insulin. Research found that a 10-minute walk immediately after eating effectively lowered blood glucose levels—and the effects were similar to a 30-minute walk, making it a practical daily habit. 
• Try Calf Raises: If a walk isn’t an option, doing one to two minutes of calf raises (standing up on your tiptoes and lowering back down) has been shown to improve blood sugar regulation after eating. You can do these while standing at the kitchen counter or at your desk.
• Eat Dinner Earlier: Your body needs time to process glucose, especially overnight. And research has linked a longer overnight fast to better blood sugar (as well as improvements in blood pressure and heart rate). To give your body the time it needs to rest and digest, try to eat dinner at least three hours before bedtime. 
• Balance Your Plate: The American Diabetes Association recommends dedicating one-half of your plate to non-starchy veggies and each of the other quarters to lean protein and fibre-rich complex carbs. Think of it as an easy formula for better blood sugar!

Our Expert Take

The order in which you eat your food is a simple yet effective strategy for better blood sugar management. Research shows that eating non-starchy vegetables first, followed by protein and fat, and finishing with carbohydrates can significantly reduce post-meal blood sugar spikes. This approach, called food sequencing, works by slowing digestion and stimulating the release of gut hormones that help your body process glucose more efficiently. While food sequencing is especially beneficial for people with diabetes or prediabetes, it can support metabolic health for anyone. For even better results, pair it with other blood sugar–lowering habits, like walking after meals, staying active throughout the day, eating dinner earlier and building a balanced plate.

https://www.eatingwell.com/can-eating-food-in-the-wrong-order-spike-blood-sugar-11909884